Hydration Is key!

Why drinking water is important

Let's break down a few reasons:

• Your muscle is made of 75% water. We have over 600 muscles in our body, which makes up around 40% of our body weight. Less water = less muscle - so for all you skinny guys out there trying to put on muscle, drink your water
• The process of protein synthesis and nutrient absorption uses water, not to mention all your cells and tissues are uses water to regulate your body temperature. It also keeps your joints lubricated for movement
• Water flushes out toxins and waste from your body. Whether this be from sweat or urination.

Mild dehydration can lead to the following:

• Lower energy
• Poor blood flow
• Lower fatigue/lactic acid threshold - the "burning" sensation you get when you're lifting weights for reps‍
• Low muscle fibre recruitment
• Lowers electrolytes - these are substances are conduct electricity when dissolved in water, such as potassium, magnesium and calcium. Low levels can lead to muscle spasms, seizures, irregular heartbeats and more‍
• Lowers appetite - Drinking more water helps you stay full for longer. This is a major key if you're looking to lose weight, as many times when people think they are hungry, they are really just dehydrated‍
• Water is needed to burn fat - Without water your body can't metabolise stored fat or carbs (Lipolysis) into ATP for energy release

So now you're wondering...how much water do you need to drink a day to stay hydrated?

In short, drink when you're thirsty, particularly if you've been sweating.

In long, it depends on a number of factors - age, how much food you've eaten, how much activity you've done, the weather, genetics...the list goes on. Generally for most people, around 4 Litres a day should keep you fully hydrated.

It's important to note that this doesn't only mean drinking 4 Litres of water. You can get water from certain foods and other drinks as well, including fizzy drinks and caffeinated drinks.

Although I'm not saying to go out and drink loads of caffeine and fizzy drink, these still are liquids that your body can extract water from.